Working out - A Lifestyle

Hamstrings

downeyworksout — Wed, 01 Feb 2012 22:19:36 +0000

1-Leg Standing Curl
4 x 15 @ 30

H&W Press VIDEO
2 x 12 @ 540
12 @ 630
12 @ 720
12 @ 810 > 15 @ 450

Walking Lunge
4 x 40 @ 40 – 20 down, 20 back & go wide!

Seated Curl
4 x 15 @ 115

Lying Curl
8 x 8 @ 100 – no more than 15 sec rest btwn sets

Abs, Calves

downeyworksout — Wed, 01 Feb 2012 15:47:06 +0000

Cable Crunch VIDEO
25 @ 85
25 @ 90
25 @ 95
25 @ 100

Superset:
1. Knee-Tuck
4 x 25 @ 15

2. Bicycle VIDEO
100

Power Calf VIDEO
2 x 25 @ 810
20 @ 900
15 @ 900
20 @ 720
20 @ 630
20 @ 540
25 @ 450
25 @ 360 > 20 @ 270

Back

downeyworksout — Wed, 01 Feb 2012 02:55:12 +0000

Dead Lift
2 x 10 @ 180
10 @ 230
10 @ 270
10 @ 320 > 10 @ 180

HS High Row
2 x 10 @ 180
10 @ 230
10 @ 250
8 @ 280

Row
12 @ 270
10 @ 320
10 @ 360
10 @ 410
8 @ 460

CG Seated Cable Row
2 x 10 @ 200
10 @ 205 > 12 @ 165

HS Reverse Pulldown VIDEO
4 x 10 @ 180

FM Rear Fly VIDEO
4 x 10 @ 30

Legs

downeyworksout — Tue, 31 Jan 2012 02:32:40 +0000

Extension VIDEO
20 @ 75
20 @ 90
20 @ 100
20 @ 110
20 @ 125

Press
15 @ 450
12 @ 810
4 x 12 @ 900

Power Squat VIDEO
12 @ $50
12 @ 500
12 @ 540
12 @ 590
12 @ 630

V-Press
2 x 10 @ 270 – Place feet just like you would on the V-stance calf and alternate
4 x 10 @ 360

Plate Squat VIDEO
4 x 10 @ 45

Extension
2 x 10 @ 225
10 @ 230
10 @ 235

Abs, Calves

downeyworksout — Mon, 30 Jan 2012 15:17:32 +0000

If you haven’t switched your cable apparatus in awhile, now is the time.

Cable Crunch VIDEO
25 @ 70
25 @ 75
25 @ 80
25 @ 85

Cable Twist VIDEO
4 x 30 @ 50

Power Calf VIDEO
5 x 20 @ 810

V-Stance VIDEO
2 x 30 @ 450
2 x 25 @ 500

Chest, Abs

downeyworksout — Sun, 29 Jan 2012 23:17:18 +0000

Smith Incline Bench VIDEO
15 @ 90
12 @ 140
10 @ 160
10 @ 180
10 @ 200 > 8 @ 140 > 8 @ 90

Incline DB Press
10 @ 75
10 @ 85
8 @ 95
8 @ 100 > 10 @ 75

Machine Incline VIDEO
12 @ 200
10 @ 220
8 @ 240
8 @ 260
7 @ 280

HS Wide Press
10 @ 230
10 @ 250
10 @ 270
10 @ 280

Superset:
1. High Cable Xover VIDEO
15 @ 50
12 @ 70
12 @ 75
12 @ 80
12 @ 85

2. Ball Crunch VIDEO
200

Shoulders

downeyworksout — Sun, 29 Jan 2012 00:56:15 +0000

HS Overhead Press VIDEO
12 @ 90
12 @ 110
10 @ 120
8 @ 130

Superset:
1. Lateral DB Raise
4 x 10 @ 20

2. Front DB Raise
4 x 10 @ 20

Dual Cable Lateral Raise VIDEO
12 @ 15
10 @ 20
10 @ 25
10 @ 25

1-Arm Smith Shrug VIDEO
10 @ 20
10 @ 30
2 x 10 @ 40

Triceps, Biceps, Calves

downeyworksout — Sat, 28 Jan 2012 01:37:48 +0000

Dual Cable Curl VIDEO
20 @ 20
15 @ 25
15 @ 30
12 @ 35

Cable Skullcrusher VIDEO
5 x 12 @ 80

Superset: VIDEO
1. Reverse Preacher Curl
4 x 12 @ 50

2. Plate Curl
4 x 10 @ 25

V-Bar Pressdown
5 x 12 @ 85

Underhand Cable Tricep Pressdown
4 x 10 @ 25

Power Calf VIDEO
4 x 12 @ 810

Back

downeyworksout — Fri, 27 Jan 2012 02:28:29 +0000

Deadlift
15 @ 90
12 @ 180
12 @ 230
10 @ 250
10 @ 270 > 5 @ 230 > 5 @ 180

HS 1-Arm Row VIDEO
12 @ 70
12 @ 90
12 @ 100
10 @ 110

WG Seated Cable Row VIDEO
12 @ 140
12 @ 160
10 @ 170
10 @ 180
8 @ 200

CG Pulldown VIDEO
10 @ 140
10 @ 150
10 @ 160
10 @ 170
10 @ 180 > 5 @ 160 > 5 @ 140

Straight Arm Pulldown
4 x 10 @ 50

Calves & Abs

downeyworksout — Thu, 26 Jan 2012 19:47:43 +0000

There was some server updates that screwed up some of the settings, please bear with me. Also, get through those Calf Raises like the BEAST you are. Drop the sets, then pyramid back up. Don’t stop.

Cable Crunch VIDEO
4 x 25 @ 100

Superset:
1. Knee-Tuck
4 x 20 @ 20

2. Bicycle VIDEO
100

Power Calf VIDEO
15 @ 810 > 15 @ 720 > 15 @ 630 > 15 @ 540 > 20 @ 450 > 20 @ 540 > 15 @ 630 > 15 @ 720 >
15 @ 810 > 25 @ 360